In Half One of this Troubleshooting on the Run sequence, we started discussing cures for a number of the commonest race-day blunders and maladies, whereas this sequence wraps up with Half Three.
Included on this article is one other set of ultrarunning issues we hope that can assist you kind out. Matters coated embrace:
Katharina Hartmuth racing the 2023 Path World Championships 80k. Picture: iRunFar/Bryon Powell
Foot Issues
To proceed transferring, we should preserve the well being and sturdiness of our toes. Runners aren’t any strangers to cuts, bruises, and different bodily irritations. Nonetheless, if we develop these on our toes, we are able to kiss our race end goodbye or, on the very least, count on to endure drastically by way of the remainder of the occasion. We will do a couple of issues to scale back our probabilities of growing debilitating blisters and macerated pores and skin.
- Although it’s a preferred behavior, by no means put on new sneakers or socks on race day. Make sure that you’ve examined them beforehand for correct match. As properly, contemplate race-day situations when selecting your footwear. For instance, don’t be caught out on a moist and chilly course with sneakers and socks that will cut back circulation, retain water, or present little heat.
- Change into aware of your toes. Know the place in your toes and underneath what situations issues commonly floor. Apply powders, Squirrel’s Nut Butter, Vaseline, or protecting moleskin or athletic tapes to delicate areas earlier than the race.
- Beat the problems to the punch. If you happen to start to really feel a sizzling spot growing, cease as quickly as attainable and deal with the scenario. Putting additional socks and a change of sneakers in your drop luggage is a wonderful preventative measure. Moisture-wicking working socks will take in extra water from moist pores and skin, and a brand new pair of sneakers can change stresses and rub patterns in your toes.
- John Vonhof, the creator of “Fixing Your Toes” – essential ebook for runners — suggests utilizing gaiters to maintain particles from coming into the shoe, experimenting with lacing programs, exploring using customized or over-the-counter orthotics, and sustaining a correct hydration regime to thrust back dangerous foot juju.
Care for these toes! Picture: iRunFar/Alli Hartz
Chafing
Although not as devastating as foot harm, chafing can flip an pleasurable race into an entire nightmare. Whether or not the trigger is from clothes, a pack or working belt, or the build-up of grime and salt, the most effective plan of action is to switch or alter the offending merchandise. Cowl the irritated spot with athletic tape, bandages, or lubrication. Carry a small stick of Squirrel’s Nut Butter with you and alter garments if vital.
Right here’s iRunFar’s deep dive into find out how to stop chafing whereas working within the first place.
Working at Night time
Many ultramarathons start or end properly after sunset, making a well-dialed lighting system very important. Having the ability to see the path clearly will prevent time and forestall pointless tumbles. When purchasing for a superb, trail-worthy mild, contemplate these choices:
- Handheld versus headlamps – Most path runners choose hands-free lighting. This lets you carry a water bottle, fumble with zippers, give excessive fives, and catch your self should you take a spill.
- 300 to 400 lumens – I wasn’t blessed with good evening imaginative and prescient. Whereas I’ve discovered even decrease ranges of lamp brightness enable me to run aggressively on most path terrain, 300 to 400 lumens ought to deal with almost all on-trail working conditions.
- Battery life – Nearly all of 100-mile runners are on target from nightfall to daybreak. Within the winter months, this might imply as much as 14 hours or extra at the hours of darkness! Don’t skimp on lights which have poor battery life. Nonetheless, irrespective of the specs, carry additional batteries and place extras in your drop luggage.
- Weight – Whether or not you resolve to hold or put on your lamp, weight issues. A adequate working lamp ought to are available at round three to 6 ounces.
- Energy settings – Helpful LED headlamps can have multiple energy setting. A low energy setting will allow you to avoid wasting battery life on easy sections of tread and whereas at assist stations. Excessive-powered choices will will let you mild up technical trails and forged a farther beam when trying to find course markings.
- Adjustable angled lamp – Having the ability to toggle the angle of your mild can be useful as we’re not all constructed the identical.
For many, extra mild is healthier. Attempt working with two headlamps, one in your head and one round your waist. This setup will forged totally different angled shadows on the rocks, roots, bumps, and dips within the path. You’ll additionally have the ability to flip one mild off, nonetheless see the bottom, and never blind your pacer, crew, or assist station volunteer. You’ll even be carrying your backup mild.
Over time, iRunFar has developed a sequence of assets about working at evening.
Abby Corridor utilizing a two-light setup en path to ending second on the 2022 Transgrancanaria. Picture: Jordi Saragossa
Murphy’s Regulation
We’re all aware of the adage, “Something that may go flawed, will go flawed.” Have you ever ever run out of vitamin or water throughout considered one of your races? Regardless of how a lot we pre-plan, stuff occurs. Assist stations may be farther aside than marketed, drop luggage go lacking, or once-reliable water sources are mysteriously turned off or dried up.
In case you are out of water or vitamin throughout an organized occasion, don’t sacrifice your well being for a race outcome. Sluggish your tempo and energy till you may refuel. In dire circumstances, cease and take shelter alongside the course and wait for an additional runner to provide or ship for assist.
What should you discover your drop bag lacking or the help station is stocked with unfamiliar meals, which is sort of assured should you race internationally? Stay calm and don’t take this inconvenience out on the volunteers. You might simply should eat some new meals should you want to proceed. Chances are high you’ll be high quality should you do.
Quickest identified time (FKT) makes an attempt and self-supported journey runs are very talked-about. These sorts of outings are much more dangerous as a result of they lack assist stations and are sometimes accomplished solo, presumably with no person monitoring your whereabouts. We shouldn’t worry these grand treks, however listed here are some easy security precautions:
- Submit a run plan to a number of members of the family or buddies, together with the route, begin time, and estimated end time.
- Take a well-prepared pal together with you.
- Know the terrain and climate patterns.
- Carry a private locator beacon.
- Pack extra meals, batteries, and garments than you suppose you’ll want, and know find out how to use a dependable water purifying system.
Trailside Litter
We’ve all seen litter on the paths, a used gel wrapper, a wadded tissue, banana peels, or an orange pores and skin. What do you do? Whether or not you’re working first or final, you choose up the trash and definitely don’t add to the mess. There may be such a factor as path karma, and I invite you to check the idea. Subsequent time you’re at a race or in your favourite path and see another person’s rubbish, choose it up. You’ll be glad you probably did.
At all times attempt to go away the path higher than you discovered it. Picture: iRunFar/Bryon Powell
Race-Day Diarrhea
Kristina Folcik from New Hampshire gained my consideration together with her reader remark, “Pooping, relentless diarrhea from mile 16 to the end. It’s making race day so demanding. Horrible decrease stomach cramps adopted by having to go each 5 to 10 miles. Assist me!” A number of issues could also be occurring right here.
- Each pre-race and race-day diets have to be investigated. What are you ingesting in a different way on race day that you simply aren’t throughout coaching? Discover the chance that you might have a meals allergy. Get rid of suspect meals out of your food plan like soy, wheat, eggs, and dairy should you’re combating this frequently. Be systematic and preserve a meals log.
- Look at your race-day effort stage. Excessive-intensity working can definitely trigger intestinal misery. Follow race tempo and situations throughout coaching and check meals and their frequency of use throughout these exercises.
- Right this moment, we are able to pop a tablet for many illnesses, and there are a number of medicine that may ease gastrointestinal upset. Nonetheless, I counsel we discover the underlying downside earlier than settling indefinitely on the remedy “treatment.” By way of this course of, we might not solely discover the reason for the gastrointestinal issues, however we can also uncover different well being points that will additional enhance your high quality of life.
- If all obtainable options have failed, see your physician. It’s not so uncommon that we could possibly be harboring a parasite or evil intestine micro organism.
[Editor’s Note: As one of iRunFar’s best training articles, we’ve worked with author Ian Torrence to update this article before resharing it.]
Name for Feedback
- Have you ever discovered your self troubleshooting any of the problems Ian covers right here?
- In that case, how did you resolve your downside?
Whether or not working the CCC in Chamonix, France, or a race near residence, problem-solving is a key a part of ultramarathon success. Picture: UTMB
